Thursday, June 28, 2012

Fresh Garden Salad: cucumber, corn, tomato, avocado

Today I'm gonna get FRESH with you. :)

Whip up some balsamic vinaigrette (click for recipe).  Chop your favorite garden goodies.

Today, I used:

cucumber  (peeled)
homegrown tomato
corn off the cob
avocado
balsamic vinaigrette (I cut the recipe in half but you can always make it all and store in a jar)


You could also add some cooked green beans, red onion, fresh herbs, etc..The idea is FRESH.  Toss it all in a bowl and enjoy! 

Oh. YES!  I didn't peel the skin off my cucumbers, but next time I think will.






Dinner tonight:  grilled turkey burger (drizzled some vinaigrette on top) and fresh garden salad.


Wednesday, June 27, 2012

BALSAMIC VINAIGRETTE

Balsamic vinaigrette
A versatile vinaigrette with a touch of sweetness – so much better and healthier than store-bought salad dressings. I make a jar at a time and use it on everything – salads, sandwiches, drizzled over grilled vegetables. Also makes a fantastic holiday or hostess gift.
Ingredients
  • 2 tablespoons honey
  • 1 tablespoon dijon mustard (whole grain dijon is also great if you have it)
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground pepper
  • 1/4 cup balsamic vinegar
  • 3/4 cup extra virgin olive oil
  • 1 garlic clove, crushed (or minced if you like a stronger garlic flavor)
Directions
  1. In mixing bowl measure honey, mustard, salt, pepper and crushed garlic. Stir with fork to combine (you can use a whisk if you’re using minced garlic; the crushed garlic clove tends to get caught in the wires).
  2. Add balsamic vinegar and stir. Gradually oil, whisking with fork to incorporate. Stir until fully emulsified.
  3. Store in a jar with lid (a repurposed jam jar works nicely). Keeps indefinitely in refrigerator. I like to leave the garlic clove in, where it sits at the bottom of the jar and continues to release its subtle garlic flavor. But if you are afraid you’re accidentally going to get in your salad, you can fish it out with a fork and discard it.
http://www.chinesegrandma.com/2010/11/balsamic-vinaigrette/
Makes approximately 13 ounces of vinaigrette.

Tuesday, June 26, 2012

Avocado Puree 101: how, what, why

Today my project is:  MAKING AVOCADO PUREE AND FREEZING IT for future use.   In my area, avocado's are expensive so when I get them, they are a treat!  Knowing that I can successfully freeze them allows me to stock up when they go on sale.  A local grocery chain has them on sale for $.39 each...a steal for sure!  I bought 20 the other day and plan on going back today to get 20 more.  What is the big deal about avocado's anyway?  So many misconceptions surround this amazing little fruit...High fat, high calories???  Read on...

Let's start w/ WHY:

Unless you’ve been living under a rock for the past few years, chances are you’ve heard about the many health benefits of avocado.
These tasty “alligator pears” as they are often referred to make a great fat burning treat as well as promotes overall good health. If you think you don’t like avocados, keep reading to find out why you might want to reconsider.

About Avocados
Many people dismiss the health benefits of avocado simply due to its high calorie count. With 322 calories per avocado it is quite high in calories, but that’s not the entire story. Avocados have 54% of your recommended daily value of fiber, which gives this fruit much of its fat burning abilities.
Sometimes called the alphabet fruit because just one avocado provides your body with vitamins A, C, E, K and B6 so you can be sure you’re getting plenty of body nourishments with each bite. Other vitamins found in relatively large quantities in an avocado include riboflavin, niacin, folate and pantothenic acid.
When you’re looking for avocado nutrition facts, pay close attention to potassium because one avocado has 975 mg.
It’s important to note that the outer dark green skin of the avocado is inedible, as is the huge pit in the center. Halve an avocado and remove the seed prior to eating. Slice & scoop or simply scoop out the yummy green center!

Health Benefits of Avocados
The folate contained in avocados is mostly responsible for reducing the risk of heart disease, especially compared to people who have a diet low in folate. The vitamin E in an avocado has also been linked to a healthy heart, something needed to keep you successfully burning fat all day long.
Another health benefit of avocado is that it is extremely helpful in preventing both rheumatoid and osteo-arthritis. The many different antioxidants found in avocados help reduce inflammation, a major concern for sufferers of either type of arthritis. Avocado nutrients responsible for this health benefit include vitamins C & E as well as manganese.
Perhaps the biggest health benefit of avocados is that by adding avocado to certain foods, you can improve your absorption of nutrients. This means that when you combine other fat burning foods with avocado, you can improve your nutrient absorption up to 400%!
Avocados provide many general health benefits, in addition to its fat burning benefits due to its vitamin E and glutathione, which protects you against tons of diseases including several forms of cancer, heart disease, diabetes, and cholesterol.
Avocados also help reduce the signs of aging, regulate blood sugar and promote eye health.
With all these health benefits it’s time to find simple ways to get health benefits of avocado regularly.

Taking advantage of the health promoting and fat burning benefits of avocado is easy. Use these recipes to jump start your fat burning process, and don’t let the misinformation and half-truths floating about avocado scare you.
When eaten in moderation—less that 1 avocado a day—you can enjoy all the health benefits of avocado while you lose weight!

HOW:

Make sure they are ripe.  If you can gently squeeze it, then it ripe.  If it is "mushy", it is TOO ripe.  

1.  Slice the avocado vertically (see picture above).  With a spoon, scoop out the seed and discard.  Then scoop out the fruit and place in a food processor.

TIP:  use a spoon to scoop out the fruit.  If you use your fingers you'll inevitably waste some.  And make a mess.

2.  Next, I like to always add some FAGE GREEK YOGURT.  This makes my puree extra smooth and boosts the nutritional value.  I never measure it, but I would suggest 1-2 tbsp per avocado.

This is something I ALWAYS have...can replace sour cream, heavy whipping cream, cream cheese, and even fats/oils in some recipes.

Tossing in some Fage


3.  Now toss in some fresh lemon juice.  (about 1 tsp for every 2 avocados)  Lemon juice will naturally preserve your puree.

4..  Let your processor run for SEVERAL MINUTES.  The longer it runs, the smoother it gets. 

Beautiful!

Come to momma...

5.  Now pour it into an AIR TIGHT container or FREEZER ZIPLOCK.  If using a ziplock, be sure and squeeze all the air out before sealing.


Ready to freeze
6.  Store in freezer up to 6 months.

WHAT: 

So you have your puree?  What do you use it in?  Glad you asked!

How To Substitute Avocado in Your Baking

Avocado can be substituted for many ingredients in your baking such as butter, shortening and eggs. Naturally the avocado will give the dough a slight green color which it maintains even after it is baked. But the great thing is that after it is baked you are unable to taste the avocado.

Avocado is almost like a butter, and just like butter it has a soft and creamy texture. You may have to do some experimenting, but in general you can simply substitute 1 cup of avocado for 1 cup of butter. You may have to increase other liquids as the avocado does not melt like butter.
When substituting avocado for eggs in your baking, start by substituting 2 tbsp. to 1/4 cup mashed avocado for each egg.

Avocado will make your cakes rise up higher in the center, and in some occasions may even cave. It also browns quicker, and therefore your cake may look well done on the outside, but the inside may still be doughy. To avoid these things from happening, reduce your oven temperature by about 25 percent and increase your baking time.

It takes some experimenting...but more likely than not, you will LOVE the results.

Monday, June 25, 2012

SMOOTHIES...meal replacement or snack, packed w/ nutrition

Here's why I love smoothies:  FLEXIBILITY.  KID FRIENDLY.  NUTRITIOUS.  FILLING.  TASTY.  FAST.  FRESH.  (just to name a few)

I use all kinds of stuff when I make a smoothie.  Kale, Kefir, Cucumbers, spinach, all kinds of berries, fresh mint from the herb garden, apples, banana's, pineapple, peaches, chia seeds...see what I mean?  The possibilities are endless!

BASE:

Kefir, Almond Milk, or water + protein shake mix,
 ice  (I ONLY RECOMMEND 1 PROTEIN SHAKE:  ISAGENIX.  Why?  It's loaded w/ goodness, organic, Non-Gmo, Gluten/Soy Free, and the best part?  The whey protein comes from GRASS FED COWS!...you can email me at:  happyhearthomeproducts@gmail.com for more info on how to order)

Put your BASE in first to allow your blender to mix it up easier.  I use about 1/2-1 cup.  Then add some ice.  Next add all the fun stuff.  Today (see picture) I used 1/2 an apple, 1 cucumber, chia seeds, 1 cup of fresh spinach, and blackberries.



BASE:  1 cup of water, 1/2 a scoop of protein shake, ice.  GOOD STUFF: 1 cup of spinach, 1 cucumber, 1/2 apple, chia seeds (a handful), blackberries


My 2 year old drank 3 small glasses today!

Here is my "picky" eater...she only had a few sips but said it was "Purplicious good!"

Sunday, June 24, 2012

MY FOOD JOURNAL: 5 days

As requested, I am going to journal for you exactly what I ate for 5 days.  This varies greatly throughout the year, as I focus on eating WHAT IS IN SEASON.  Right now, I have tons of plums from my neighbors tree, blackberries from our patch, and garden cucumbers coming out of my ears.  I also have a thriving herb garden that I bring indoors during winter months...so I love to cook w/ herbs but also love tossing them into a fresh green salad. 

In a couple of weeks, my focus might be my tomatoes or summer squash or green beans.  I know many people don't have a garden, so you'll be focusing on what is in season at the local grocery store.  Look at the ad's...if eggplant is super cheap, start exploring recipes that use eggplant.  Do you get my point?  This is how you will save money...by buying what is IN SEASON and then working your recipes around that.  Your first year or so might be more work as you research/experiment in your kitchen, but if you stick w/ it, it does get easier and your family (and YOU) will benefit from fresher foods.  But don't ever expect me to buy beets.  BLEH.



Day 1:

BREAKFAST:
 Bob Red Mill's Gluten Free Mighty Tasty Hot Cereal.  (I always look at how much 1 serving is.  I used 1/2 cup of unsweetened almond milk, 3/4 cup of water, a tsp of vanilla extract, 1 heaping tsp of ground cinnamon, a tiny squirt of honey, and 4 tbsp of cereal.) 1/2 a banana.

I had 1 cup of coffee with a splash of unsweetened almond milk, a tiny squirt of raw honey, and a pinch of stevia.

ALL DAY, LOTS OF LEMON WATER

No mid-morning snack

LUNCH: 

Cucumber, carrots, and red pepper dipped in Fage w/ dill, lemon, and sea salt.
1 slice of Ezekiel bread w/ 1 slice of turkey meat and a dollop of spicy mustard, spinach, and a little colby-jack cheese.

SNACK:  A handful of organic corn tortilla chips and about 1/4 cup of Pioneer Woman's  homemade salsa.


STILL DRINKING LOTS OF WATER

DINNER:

Roasted Chicken
Spinach Salad with cucumbers (can you tell my garden is overflowing w/ cucumbers?) and fresh corn I scraped off of corn on the cob.  Sprinkled w/ a little EVOO and balsamic vinegar.  Water to drink.

AFTER DINNER 2 plums off our neighbor's tree...HEAVEN!!!

DAY 2:

Breakfast:  

exact same as yesterday.

LUNCH:

Pool day! (packed a picnic)  Kids had PB/J.  I had Almond Butter/Honey on 1 slice of Ezekiel Bread, lots of cucumbers and carrots, some grapes.  Had a handful of Annie's Natural Chocolate Bunny Crackers.

**SPLURGE:  16 oz of diet Dr. Pepper on easy ice.  (But still drinking lots and lots of water all day long)

DINNER

Left-over roasted chicken from the night before, steamed squash from my garden seasoned w/ a little sea salt and fresh herbs.  My hubby had a baked potato but I skipped that. Only water w/ dinner.  After dinner, I had another plum.  What can I say??  They are SOOO good!!!!!  (i do NOT advise if you are trying to lose weight)

DAY 3:

Breakfast:

PANCAKE DAY!  Made the kids some pancakes w/ my whole wheat mix.  The kids top theirs w/ real butter and real maple syrup.  I top mine (had 2) w/ vanilla greek yogurt and a TINY bit of maple syrup.  We all had fresh fruit...blackberries, some sliced banana's.  I still had my 1 cup of coffee w/ almond milk, honey, and stevia.

LUNCH:

Made a whey protein shake fortified w/ fresh spinach, cucumber, 1/4 banana, fresh blackberries, and 1/4 apple.  Super good!!! (and filling!)

SNACK:

Opted to munch on lots of cucumbers and made some hummus.

DINNER:

 Made Ranch Chicken and had 1 breast.  (it was actually HALF a breast after I pounded it...refer to my recipe)  Had a simple spinach salad w/ diced cucumber and some of my homemade ranch dressing.   Had 1 bite of some corn on the cob we bought from a local farmer.  I also made some homemade baked fries and had a small serving.  (No ketchup.)



DAY 4

BREAKFAST:  1 egg, 1 egg white, scrambled; 1 piece of toasted Ezekiel bread w/ a dab of real butter.  Coffee w/ my usual fixin's.

MID-MORNING SNACK:  Apple.

LUNCH:  kefir smoothie.  (Kefir, a little protein shake, spinach, cucumbers, apple, berries, a squirt of agave, chia seeds.)

AFTERNOON SNACK:  some homemade granola...ooo...just reminded me...I HAVE to post that recipe!!!

DINNER:  DATE NIGHT W/ MY MAN!!!  Chipotle Order:  burrito bowl, NO RICE (not even brown), chicken, black beans, lots of lettuce, salsa, YES to guacamole!, NO to sour cream, a LITTLE cheese, please.  SO DELICIOUS!

MOVIE SNACK:  Packed my own (please don't report me to the movie police) 4 cups of my favorite air popped popcorn...so fun and didn't miss the artery-clogging, chemical explosion "butter" movie popcorn AT. ALL.  SPLURGE:  Diet Coke, shared w/ my hub's.  :) 

CHEAT NIGHT!!!:  After our movie, we hit Custards Last Stand where I enjoyed a MINI concrete.


DAY 5

Breakfast:  2 scrambled eggs, coffee w/ the usual.  OH WAIT...I'm OUT OF MY ALMOND MILK!  AAAAAAAAAAA!!!!!!!!!  So, today i had a splash of my raw milk.  Many people are anti-raw...but the health benefits far outweigh the "risks" in my opinion.  Plus, since going off pasteurized milk, if i start drinking it now I notice my migraines get worse.  (I struggle anyway...adding milk back into my diet seems to make them more often)  The raw milk doesn't give me any problems...hmmm...isn't that interesting?? I should be a lab rat.

LUNCH:  ok, bad, very very bad.  I only had half an apple.  But seriously...this day was CUH-RAZY.  I was so busy.  (I cooked enough food for an army....long story)  So, I hate to admit it, but I literally did NOT have time to eat.  I did munch on some boiled chicken...took about 3-4 bites.  But other than that, I was "in the zone", baby.  I also nibbled on a pepper from our garden to see if I could figure out which variety it was, only to then have my entire tongue, lips and chin feel like they were on FIRE.  Yowza.

DINNER:  Homemade enchilada's w/ homemade enchilada sauce and WHITE CORN TORTILLA'S.  If you dont' mind the taste, go for the corn vs. flour tortilla's.  Less carbs, no gluten.  And in my opinion, taste great!  BTW...making your own enchilada sauce is a cinch.

DESSERT:  had a small scoop of Jim's homemade ice-cream.  He makes it w/ raw milk, organic cream, organic sugar and vanilla extract, and a small amount of sea salt.  Simple, clean, wonderfully delicious.  








Friday, June 22, 2012

What's In My Frig? 6/21/2012

I thought it would be kinda fun (and good accountability) for me to randomly take pictures of what is in my frig.  This will allow you to see what is consistently in there, but also for you to see that we are real people who still have...hmmm..."vices" for lack of better terms.

So here you go...

TOP SHELF:  homemade chicken stock, homemade ranch dressing, natural Peanust Butter, Fage, Trader Joes Apple Pie Filling (I used to make homemade pop tarts...still a work in progress), Organic Heavy Whipping Cream (for our homemade ice cream), pure maple syrup, a container w/ a block of cheese, and a container w/ growing mold that I need to toss out. :)  2ND SHELF:  farm fresh eggs from neighbor, organic tofu, corn on the cob left overs, 3RD SHELF:  organic spinach, thawed chicken breasts 4TH SHELF: raw milk, almond milk, skim milk, and organic juices



KIDS SNACK DRAWER:  apples, yogurt, cheese, blackberries, celery, plums, applesauce (organic, unsweetened), cucumbers, carrots

BOTTOM DRAWER:  celery, mushrooms, xantham gum, wheat germ

CHEESE DRAWER:  cheeses, sliced turkey meat, raw tortilla's, cream cheese, turkey pepperoni's for pizza nights

TOP SHELVES OF DOOR:  unsalted butter, neufchatel cheese, kids vitamins, elderberry juice, organic choc milk, strawberry spread (yogurt based but has HFCS...trying to phase out but my daughter LOVES it...still a work in progress), greek yogurt, condiments (none w/ HFCS)

BOTTOM SHELVES OF DRAWER:  more condiments, homemade pickles/relishes/jams, etc.

Thursday, June 21, 2012

Rosemary Ranch Grilled Chicken Breast (or Kabob)

  This is a new favorite in our home!

 Ingredients

  • 1/2 cup olive oil
  • 1/2 cup ranch dressing (click HERE for my recipe.  I promise its easy!)
  • 3 tablespoons Worcestershire sauce
  • 1 tablespoon minced fresh rosemary
  • 2 teaspoons salt
  • 1 teaspoon lemon juice
  • 1 teaspoon white vinegar
  • 1/4 teaspoon ground black pepper, or to taste
  • 1 tablespoon white sugar, or to taste (optional)
  • 5 skinless, boneless chicken breast halves - FLATTENED to uniform thickness or cut into 1 inch cubes

Directions

  1. In a medium bowl, stir together the olive oil, ranch dressing, Worcestershire sauce, rosemary, salt, lemon juice, white vinegar, pepper, and sugar. Let stand for 5 minutes. Place chicken in the bowl, and stir to coat with the marinade. Cover and refrigerate for 30 minutes or longer.
  2.  Grill on med-high heat.  
Toss in fresh herbs to the yogurt/buttermilk/kefir

Oh sweet rosemary, how I love thee!

Chop, sniff, chop, roll around in it, repeat.

Darn...I'm outta fresh lemon.  No worries, thanks to Costco!

PRE Mammogram

POST Mammogram

Cut Mammogrammed breast in half (and now I have cut my calories and fat in half with it!)

chicken now marinating

Oh yessssss!

RANCH DRESSING, easy, clean, fresh, GOOD. (use fresh OR dried herbs)

  • 1/2 cup buttermilk** (don't buy...make your own w/ skim milk)
    • HOW TO MAKE BUTTERMILK: 1/2 cup of skim milk + 1/2 tsp white vinegar, let sit for 5 minutes. 
  • 1/2 cup Plain Greek Yogurt or Fage (I used Fage)
  • 2 tablespoon fresh parsley leaves (or more to taste)
  • 2 tablespoon fresh chives (or more to taste)
  • 2 tablespoons dill
  • 1 tablespoon cider vinegar
  • 1 clove garlic, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon coarsely ground black pepper
Toss everything in a food processor and blend.  Done.

BTW, DRIED HERBS WORK TOO!  Here's the deal, though.  DRIED HERBS ARE MORE POTENT than FRESH.  People OFTEN mistakenly think the other way around.  So...if you are using DRIED herbs, you will use LESS.  The exact ratio is 1:3...1 tsp to 3 tsp...1 tbsp to 3 tbsp...etc.  You can easily google exact measurements if you are still confused, or mathematically challenged like myself.

By the way, you have room for a lot of adjustments here.  You can add more (or less) of anything really...just taste as you go and blend until you are content. 

**OPTIONAL FOR KEFIR LOVERS:  use half buttermilk/half of your kefir or heck, go out on a limb and try using all kefir in place of buttermilk! :)

FYI: this doesn't have a long shelf life, so until I can create a recipe that does, make this in small batches.  (I actually cut this recipe in half when I make it)


Use as salad dressing, veggie dip, or on my rosemary ranch chicken!


Makes about 1-1 1/2 cups.  

EASY ROASTED CHICKEN (you'll never buy rotisserie again) & HOMEMADE STOCK

Ever buy one of those rotisserie chickens at the store?  OR even better, buy your own organic, whole chicken (like a Trader Joes or Costco...or from a local farmer...usually around $3/lb)  Of course, you can be like us and just raise your own chickens, slaughter your own chickens, gut your own chickens.  :)  But maybe I should save those step by steps for another day!

For a decent price, you'll not only have the best chicken you've ever tasted, but a huge batch of homemade chicken stock that freezes beautifully for future soups.  Affordable, delicious, healthy.  Here's one of our favorite meals.

Let's get cookin'.

INGREDIENTS:

1 whole chicken (a good quality chicken makes a big difference in taste.  I like Trader Joes chickens that sell for around $1.29/lb)

2 tbsp Fresh Herbs (dried are ok, too):  Today I used fresh basil, oregano, sage, rosemary, thyme, and some minced garlic.  You can most definitely mix this up to whatever you have on hand.  Sometimes I only use rosemary.

2 (or so) tbsp of EVOO (extra virgin olive oil)...I LOVE LOVE LOVE Heavenly Olive Oils & Vinegars in Lees Summit, MO...they have a BUTTER olive oil (not actually butter, it is herb infused and aged over time to taste like butter).

1 squeeze of 1/2 a lemon

Variety of things to stuff chicken.  OPTIONS ARE:  celery, lemon, apple, onion, garlic, carrot, etc.  Today I used onion, garlic and carrot, lemon.  In spring/summer I toss in fresh herbs from our garden.

Organic Red Potatoes: cut into large chunks
Yellow Onion:  cut into large chunks
Organic Carrots:  cut into large chunks
(you'll toss this into the pan and sit the chicken on top)

DIRECTIONS: 

1.  Preheat oven to 425.
2.  Remove chicken from packaging, take out "gizzards" (TJ's has theirs in a bag for you, thank you Trader Joes!)...but do NOT throw these away if you are going to make chicken stock later. 
3.  Thoroughly wash chicken all over with cold water.  Set aside on a plate.
4.  Chop herbs, toss into bowl, and add 2 tbsp of olive oil, lemon juice, sea salt and some pepper.

Chopped herbs w/ EVOO, onion, carrot, and garlic to stuff

5.  Lightly grease a baking dish.  Toss in your "chunks" of carrot, red potato, and yellow onion.

6.  VERY IMPORTANT:  Pat dry your entire chicken w/ a paper towel.


7.  Stuff the inside of chicken w/ your aromatics.  (you won't be eating these, it just gives a nice flavor to your meat)

Stuff it good, baby!

8.  Rub herbs/oil all over.  Start by holding it upside down with 1 hand and coating it w/ the other.  Turn it over, place on your lined cookie sheet and continue to rub herbs/oil all over.  Be sure and get under wings/legs.


9.  Stick coated chicken in baking dish (on top of the red potatoes, carrots and onions).  COVER WITH FOIL.  Pop in oven on middle rack and roast for 45 minutes.  Remove foil and continue to bake an additional 15 min-30 minutes until the skin is nice and brown and beautiful. HERE'S HOW I CHECK TO MAKE SURE ITS DONE:  after 1 hour of total bake time, I remove the chicken from the oven and insert a candy themometer on the back, just above the leg.  Make sure and get it as close to the bone as you can.  When it reaches 165-170 degrees, its done.

DO NOT, I REPEAT, DO NOT THROW AWAY YOUR CHICKEN CAVITY or any of the bones after you eat.  If you do, you are missing a HUGE opportunity to make the world's best chicken stock, not to mention the health benefits you get from it!

HOW TO MAKE YOUR CHICKEN STOCK:

Dump all of the ingredients (chicken cavity, "stuffings", any bones that have fallen off, gizzards, and any juices) into a large stock pot and cover with filtered water about an inch or two above the top of the ingredients. (At this point, you can either go ahead and make it or stick it in the frig and make it tomorrow as it takes a long time)  To draw out more of the calcium from the bones, let sit for an hour at this point at room temperature, optional.

If you want to add any other herbs, do so now.  I like to toss in a couple of bay leaves and 1/4 cup of Raw Apple Cider Vinegar, but you don't have to.  I add any or all of the following:

onion skins
onion
whole carrot
whole celery
Fresh Herbs
apple cores that i've saved up for making stock


Bring to a low simmer and cover. You should never boil stock. Keep at a very low simmer for 3-12 hours, skimming any foam that may rise to the top. The longer you simmer the more flavor and minerals leach out into the water. I find that 12 hours work well for me, go past 24 hours and it will become bitter and too dark.Once done, cool slightly and then pour through a colander.  Twah-Lah!  Lots of broth!  Put in airtight containers and freeze.


You can also make this using a slow cooker, using the same directions as above and cooking on low.

THE MANY BENEFITS OF MAKING YOUR OWN CHICKEN BROTH:

1) Better use of Resources
Throwing away the bones of chickens is truthfully a terrible waste (though it occasionally happens even in our home). Those bones are full of minerals such as calcium that can be used to nourish your family. .
2) Saves Money
And when we do that, we win be saving money too! We don’t have to buy those expensive “natural” boxes of chicken broth in the store.
3) More Nutritious
Not only do we save money making our own, but it’s so much more nutritious. Even the natural brands are very watered down and poor nutritionally speaking. They use coloring (natural ones) and “natural flavorings” often to make up for the poor quality of the stock. Less natural brands can be full of refined salts and MSG. Making your own broth gives you a mineral rich, nutritious base for all sorts of wonderful meals.
4) It Tastes Better
Are you really that surprised that homemade broth tastes better? Good nutrition is most always paired with superior taste. We love homemade broth so much that we will sometimes sip it in mugs simply salted. (Yes, you will need to add salt).
5) Improves Your Cooking
A good homemade chicken broth gives you the foundation for making delicious soups and sauces and a myriad of other uses. You can cook your grains and legumes in it for extra nutrition and taste. You can flavor stir fry’s, chicken pot pie, taco filling and many other dishes with it. Having chicken broth on hand gives you the ability to make some wonderful dishes easily.
6) Gives You Many Health Benefits
Besides the rich nutrition you get from it, you also get other health benefits. The gelatin rich broth helps the digestibility of our entire meal, supports liver function, as well as aiding bone and teeth health through the easily absorbed minerals.
I hope that if you aren’t already sold on homemade chicken broth’s benefits that you soon will be!  It’s one of the most simple things you can make in the kitchen too. I have made chicken broth many ways, all leftover bones stripped of the meat, all raw meat on bones, using all whole vegetables, using leftover vegetable scraps saved from a week of chopping etc. All to say, the art of making your own chicken broth is very, very flexible. The above recipe is what I use most often as I have found that it results in a delicious tasting broth, is frugal and I get consistent results from it.
To increase the calcium of your broth, make sure you add the apple cider vinegar to the stock and that you cook it for long periods of time (12 hours), but not beyond that time as off flavors can start to develop.

TO WEIGH OR NOT TO WEIGH: Scales and BMI's

If you're trying to lose weight or simply don't want to gain unwanted pounds, how often should you weigh yourself? Many popular weight loss plans, such as Weight Watchers, do not recommend weighing yourself daily. Instead, they recommend stepping on the scales once per week or even less frequently. Our weight fluctuates somewhat from day-to-day, and daily weighing can lead to discouragement and potential diet sabotage if you see a higher number on the scale than you saw the day before. Most diet experts believe that a once-weekly or even monthly weigh-in is a more accurate reflection of weight control progress.
But a group of doctors who studied obese and overweight adults who were trying to lose weight as well as overweight adults who were trying to prevent weight gain found that those who weighed themselves more often lost more weight and prevented more weight gain over two years than those who weighed themselves less frequently. Contrary to the advice given in many popular weight loss regimens, this study suggests that at least some people can benefit from the accountability brought on by daily weigh-ins. Potential advantages of daily weighing include recognition of slow patterns of weight gain that may not be immediately apparent and the chance to modify lifestyle habits before the total weight gain becomes extreme and difficult to control.
The personality of the individual dieter likely plays a role in deciding how often to weigh oneself. If you're easily discouraged, daily weighing might cause you to give up your attempts if you don't see rapid progress. On the other hand, if you crave control and feedback, daily weighing might satisfy more of your needs and fuel your motivation. Whatever weigh-in frequency you choose, keep these tips in mind when stepping on the scale:
  1. Weighing yourself first thing in the morning is usually best. Because of variations in food and fluid consumption, we often "gain" different amounts of weight throughout the day.
  1. If you're weighing frequently, remember that daily fluctuations in weight are common. Just because you're heavier today than yesterday doesn't mean your weight control program isn't working. Don't become a slave to the numbers.
  1. Monthly variations in weight are also common in menstruating women.
  1. "Plateaus" in weight loss aren't necessarily bad. If you're exercising a lot, your weight may remain constant for a time even though you're still decreasing your body fat content and getting healthier.
  1. Finally, cues other than the numbers on the scale are equally important. How do you feel? Are your clothes getting looser or tighter? Do you feel stronger, healthier, leaner? Your own perceptions can be the most valuable tools to help you track your weight control progress. 
(information taken from  http://www.medicinenet.com/script/main/art.asp?articlekey=55489)

What worked for me?  I was one of those that was highly motivated by my number, so I weighed every day.  In the early stages, I weighed both morning and night (for about a week or so) just to see what my body did during the day.  If you gain more than 3 lbs in a day, there very well could be a food allergy taking place, such as gluten or dairy.  You will know which works best for YOU...daily, weekly or monthly...but be TRUE WITH YOURSELF.  Are you avoiding it because you FEAR the number?  or are you weighing every day because you are CONSUMED with the number?  The scale should be thought of as another TOOL to aim you towards your goal and to EDUCATE you on what is working and what isn't.  YOU ARE NOT A NUMBER. 


BMI Chart

Here’s our BMI Chart, where you can find your BMI using just your Weight and Height. To use this table, locate your height in the left-hand column that’s labeled “Height.” Now, move your finger across the chart until you are lined up with the “Weight” column on top, and stop on that square.
Your BMI score is in the square, and is color-coded:
  • Blue: Underweight
  • Green: Normal Range
  • Yellow: Overweight
  • Orange: Obese
  • Red: Extremely Obese